In any one my typical classes, you will begin to notice
there are certain verbal cues I call out over and over again as we move through
the postures.

“Find the sitting bones.”
“Draw the navel inward and up.”
“Soften the throat/the eyes/the lower points on the shoulder
blades.” “Root down through the four
corners of your feet.” And most of all,
“Breathe.”

Though I may sound like a broken record, as I look around
the room, these are the key cues needed to help you surrender and soften more
deeply into the posture. To help you
feel more grounded, light, strong, or open deeply in the pose. This allows you to find better alignment,
which leads to a better flow of energy, as well as more strength and ease
within the posture.

Over the next few weeks, I will be taking the time to go
over key cues, why they are important, a posture or two to practice your
awareness of the cue, and how they help you to find your best posture for YOUR
body.

“FIND THE SITTING BONES”

Anatomically, the ischial tuberosities, are the two boney protrusions at
the base of the pelvis. To find your
sitting bones, sit on the floor and wiggle a bit from side to side, you will
become aware of these boney features pressing into the floor. When sitting without awareness, sometimes we
allow the lower back to round, which can draw you to the backside of the
sitting bones. Likewise, if you allow
the spine to arch, you come to front of the sitting bones. These two postures put undue stress on the
low back over time, especially if we habitually find ourselves in these
postures. Both these postures also tilt the pelvis and draw the spine away from a neutral position. By rooting down through the
sitting bones, you can begin to find center, feeling strong, grounded and solid. You will feel a natural lengthening in
the spine. It also helps you to bring
your awareness of your seated posture into your everyday life: sitting in a chair, car, on the floor. Body awareness folks!!!

Practice:

Come into Sukasana, or Easy Seated Pose.

“Find your sitting bones.”

Feel where you are resting on the sitting
bones naturally. Rock a little from side
to side, maybe a little forward and back.
You want to find center on your sitting bones. Allow them to come into contact with the
floor (or blanket or block) you are sitting on.
Furthermore, you want your weight to be evenly distributed so you can
feel solid on the ground. Take a several breaths. Find center physically and
within.

How do you feel? Did
the breath change? The sensations in the
body? How about the state of your
mind?

Maybe the breath flowed with more ease. Perhaps the body felt active and in stillness
at the same time (such an amazing sensation!).
Even more, did your mind move toward stillness with a bit more ease? These are all benefits of better alignment
and body awareness.

How does this cue affect your practice?

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